Self Improvement For A Better Life…

Can YOU control stress?

Stress is something that all of us deal with from time to time but unfortunately, there are times whenever it may get so strong that it can be difficult to handle.  Some of us may even experience anxiety attacks, a very common occurrence in today’s world.  The reality of it is, however, stress, in itself, is not necessarily a bad thing.  As a matter of fact, we need stress in order to deal with situations that come up in our lives that need a bit more attention than usual, just run of the mill, everyday issues. Thing is, although we need it, we also need to learn to control stress.

The problem occurs whenever the stress gets so difficult to handle or appears so often, that it seems to just compound itself.  There comes a time when we are seemingly unable to handle the situation, and eventually, we are going to need to learn how to control the stress otherwise it is going to ruin our lives.

One way that you can do this is by changing your thinking.  I know that sounds rather simplistic, but it is one of the most effective ways for you to be able to handle and control the stress that you are under.

If you are already at breaking point as far as your stress is concerned, it may take a little bit of time to adjust your thinking and benefit from this particular method.  The good news is, you will experience almost immediate results that you will be able to identify with rather quickly.  Simply begin to change the way that you think about stress and to look at your situation in life through a more positive aspect.  It is not necessary, or  probably possible for you to get rid of your stress altogether, that would be counterproductive.  What is necessary, however, is to learn to control stress, and realize that not everything needs to be on your shoulders, and quite honestly, there are some things that you cannot change.

If you set aside the things that you cannot change and stop fretting over them, that will leave you only with the situations or problems that should concern you.  By dealing with them one at a time, considering that the others will have to wait until you get to them, you will be able to eventually get through the list and control stress more effectively.

You may also want to set up specific “YOU” time in order to help to control stressful situations.  If your stress level remains at an elevated state for too long, it can actually affect your health and this can make it more difficult for us to get through our day-to-day activities.  That is why it is a good idea to schedule some stress busting time for yourself, perhaps through going out with friends, or even taking up a sport etc.  Even doing something for ourselves such as this a few times a month can really go a long way in reducing our stress levels.

It’s really just a case of understanding the actual causes of your stress or anxiety, then it becomes far easier to enjoy a better life, apparently without stress… If you are able to do this, it is a method that you can use for the rest of your life to successfully control stress.

Many people have everyday things that bother them.  It may be someone at work, a money issue, and the traffic on your ride home or a loved one.  No matter what the reason is, you need to deal with it and find a way to relieve your stressful situation.  There are some things that you can do to help make the stress disappear and make your life fun and happy again.

Relieving stress can be anything that you like to do.  If you enjoy long evening walks alone or with a loved one, this is a great way to relieve your stress.  You can enjoy this time to talk about your feelings and things that are causing stress in your life.

When you are at work, you need to get up from your desk or station and take breaks.  You can do this at different points throughout the day.  When you start to feel the pressures kicking in, you may need to get up and walk away.  It is important to go and take a walk or go outside and get some fresh air.  Give yourself time to gather your thoughts and take time for yourself.

Getting plenty of exercise is very important.  You will need to make sure that you are getting the right amount of exercise that will help you feel good about your body and it will also help to clear your mind from stress that can build up.  Eating right is very smart too.  You need to eat a balanced diet that will give you the essential nutrients that your body is going to need.

You can also take long rides in the country.  Getting out of the house and getting some, fresh air may be what you need for a nice pick ‘me up’.  This is a great opportunity to take in the sights and the different atmosphere that surrounds you.  You can take the drive alone or with someone special to make it wonderful romantic getaway.  Plan a romantic picnic lunch for you and your special someone as well.

Taking a hot bath is something that works to relieve any kind of stressful situation.  You can take the time to fill the tub with hot water and lots of bubbles and this will give you the safe haven that you are looking for to ease out all of your stress. Light some candles for the aromatherapy that your mind needs to get it relaxed and feeling free.  This will help to take away the stress and the problems that take over our body and mind.

Drink a cup of your favorite tea.  You can sit back and relax with your favorite brew and enjoy a good book or watch the stars in the sky.  This is a great method of relaxation that your mind and body needs to relieve the stress.  You will be able to appreciate the time that you have to yourself and let your mind wander freely.

When you know how to calm your stress and your body, you will find that you can deal with more situations and the stress is not taking over your body.  You will be able to break away from the cycle that stress can cause and this will bring you back to place that you want to be.

Much of our stress is self-induced. We can reduce the amount of stress we have through some easy and useful techniques…

Breathing is a natural thing; nobody needs to learn to breathe when they are born. However, how we breathe effects our body. Deeper breathing can produce calming results. Deep breathing is also known as breathing from the diaphragm. Many Eastern practices, such as yoga and meditation, incorporate deep breathing techniques.

Here are some useful tips to help reduce your stress:

Breathing Exercise

Lie on your back on a hard surface such as the floor. Place your palms up towards the ceiling. Let your body lie loosely. Calm your thoughts. Pay attention to your breathing.
Now, take a long, deep breath in through your nose. The breath should last about 3 seconds. Pause slightly then exhale slowly through your mouth, counting to 4 as you exhale. Pause and take another breath. Do this until you can feel the rhythm and your breathing becomes cyclical.

Visualization Exercise

Sit in a quiet area. Close your eyes and think of a beach. Visualize the beach, the way the sand looks and feels. The smell of the air. The sun is shining and there is a slight breeze blowing. The sky is clear blue. The water is lapping up onto shore, rhythmically.
Now imagine you are the only one at the beach. You walk along, slowly. You take your shoes off and walk along the edge of the water, getting your feet wet. You stop to pick up shells. The water is beautiful. Spend about 5 minutes visualizing yourself walking along the beach.

Self-Massage

Give yourself a pressure massage. You can massage yourself on your arms, legs or shoulders. Sit comfortably in a chair and relax your body. Using your fingertips and thumbs, apply pressure into your tight muscles. Apply the pressure to each area for about 5 seconds, then move to another area. Try to relax yourself as you perform this massage.
You can do this anywhere. You can do this massage right through your clothing.

Meditation

You’ve probably heard people talk about the great benefits of meditation, but what exactly is it? Meditation is an ancient discipline that enables you to clear your mind so you can concentrate on your whole self. It helps you bring your body and mind together.
Although meditation is part of some religions, the act of meditation in itself is non-denominational. You need not be afraid of meditation, it is not hypnosis nor are you in any type of trance. What it does do is give you quiet time to contemplate yourself – who you are and who you can be. It brings together an awareness of breathing and mental control.

Meditation Exercise – Choose a quiet time when you won’t be interrupted – mornings are best. Find a calm corner floor area. Sit cross-legged on the floor or on a straight-back chair. Be aware of good posture, and practice a breathing exercise to relax. Place your hands comfortably on your lap. Now you must clear all thoughts from your mind. Just “be”. This will be hard at first but will become easier with time. Start with 5 minutes at first. As outside thoughts enter your head push them out again. Clear your mind. Focus on your breathing. Feel your blood flow through your body. After 5 minutes, slowly return to the present. As you practice this technique, you will become proficient at it. If you need some help, there are guided meditations available in various formats to help you attain a meditative state.

Go To The Park

Find a local park and go there to exercise. Walk or jog through the park or do stretching exercises. Then sit on a park bench and relax. Clear your mind and take in nature and the sights around you. Try to listen for birds. Just 15 or 20 minutes in the park will transform your spirit and refresh you. Your stress will be melted away.

You can learn much more about recognizing and managing stress or anxiety issues in our comprehensive “Eliminate Stress” book package… Click here for a preview…

They say there’s more than one way to skin a cat. The same goes when you start tearing your hair out with all the frustration, grief, anxiety, and yes, stress. It’s a state of mental conditioning that is like taking that bitter pill down your throat, causing you to lose your sense of self, and worse your sanity. Just thinking about it can drive anyone off the edge.

And they say that the proactive ones are already living off the edge.

As one stressed-out person to another, I know how it feels, and believe me there are many variants when it comes to stress. Coping with life, and carrying the problems that may or may not belong to you can scratch away the little joy and happiness that you can carry once you head out that door.

You can’t blame them for being like that; they have their own reasons, so much like we have our reasons to allow stress to weigh us down. They say that stress is all in the mind, well, what’s bugging you anyway?

There are several ways to manage stress, and virtually remove it from your life one of these days. So I’ll try to divide it into a seven-day course for you and I promise it’s not going to be too taxing on the body, as well as on the mind.

1. Acknowledge stress is good
Make stress your friend! Based on the body’s natural “fight or flight” response, that burst of energy will enhance your performance at the right moment. I’ve yet to see a top sportsman totally relaxed before a big competition. Use stress wisely to push yourself that little bit harder when it counts most.

2. Avoid stress sneezers
Stressed people sneeze stress germs indiscriminately and before you know it, you are infected too!
Protect yourself by recognizing stress in others and limiting your contact with them. Or if you’ve got the inclination, play stress doctor and teach them how to better manage themselves.

3. Learn from the best
When people around are losing their head, who keeps calm? What are they doing differently? What is their attitude? What language do they use? Are they trained and experienced?
Figure it out from afar or sit them down for a chat. Learn from the best stress managers and copy what they do.

4. Practice socially acceptable heavy breathing
This is something I’ve learned from a gym instructor: You can trick your body into relaxing by using heavy breathing. Breathe in slowly for a count of 7 then breathe out for a count of 11. Repeat the 7-11 breathing until your heart rate slows down, your sweaty palms dry off and things start to feel more normal.

5. Give stressy thoughts the red light
It is possible to tangle yourself up in a stress knot all by yourself. “If this happens, then that might happen and then we’re all up the creek!” Most of these things never happen, so why waste all that energy worrying needlessly?
Give stress thought-trains the red light and stop them in their tracks. Okay so it might go wrong – how likely is that, and what can you do to prevent it?

6. Know your trigger points and hot spots
Presentations, interviews, meetings, giving difficult feedback, tight deadlines…. My heart rate is cranking up just writing these down!
Make your own list of stress trigger points or hot spots. Be specific. Is it only presentations to a certain audience that get you worked up? Does one project cause more stress than another? Did you drink too much coffee?
Knowing what causes you stress is powerful information, as you can take action to make it less stressful. Do you need to learn some new skills? Do you need extra resources? Do you need to switch to decaf?

7. Burn the candle at one end
Lack of sleep, poor diet and no exercise wreaks havoc on our body and mind. Kind of obvious, but worth mentioning as it’s often ignored as a stress management technique. Listen to your mother and don’t burn the candle at both ends!

So having stress can be a total drag, but that should not hinder us to find the inner peace of mind that we have wanted for a long time. In any case, one could always go to southern Spain and bask under the summer sun, like I did.

Learn more about dealing with stress and anxiety.

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